5 Top exercises to reach your New Year fitness goals in just 11 minutes a day

Every year we all make the same New Year’s resolutions. This year will definitely be the year you say, as you head back to the gym for the first time in months. However, as many of us know from experience, keeping up with our fitness goals can be a challenge. 

The COVID-19 pandemic has changed our levels of physical activity over the past two years. Many of us have become used to spending more time indoors and sedentary, raising some concerns about the long-term health effects of sedentary lifestyles.

For Hispanic and Latino populations, primary health concerns include high cholesterol, diabetes, obesity, high blood pressure, and heart disease. These issues can be improved or prevented through exercise and lifestyle changes. 

However, busy lives and work often prevent us from taking the time to exercise consistently. We already know sitting at a desk for hours a day isn’t good for us, but it often seems impossible to squeeze in a daily workout, especially when for years we have been told to live by the “1 hour of exercise” rule. Some days, one full hour just isn’t possible.

Luckily, a new study has found that we can still reap health benefits by exercising even for just 11 minutes a day. Maybe we won’t have to scrap our fitness goals just yet.  

Benefits of just 11 minutes of exercise a day

In the study conducted by the Norwegian School of Sports Medicine, researchers found that just 11 minutes of moderate exercise per day can give you long-term health benefits, offset the effects of prolonged sitting, and add years to your life. 

The study sampled 44,000 men and women for a period between four and 14 and a half years, using activity monitors to measure “moderate-to-vigorous” physical activity. Researchers used these calculations and compared them to participants’ time while sedentary. Through their data, they found that overall, people who exercised for 35 minutes a day saw the biggest results in terms of health, but the study also showed that those who exercised at least 11 minutes a day also saw benefits. 

But 11 minutes is much less than the “1 hour” previous studies have reported, so what’s changed? Well, nothing, except how researchers approached collecting their data. Previous studies relied on “self-reported exposure data,” meaning exercise times were based on people’s recollections of physical activity, rather than hard data. Human memory is flawed, as we all know, and many people are prone to either overestimate their exercise time and intensity or underestimate the amount of time spent sedentary. 

You might be interested: When is the best time of day to exercise?

Reaching your fitness goals: Exercises to try at home

So what can you do to reach your 11-minute exercise quota and stick to your New Year fitness goals? 

There are tons of options. Here are our top 5: 

office exercises

Photo by Kari Shea on Unsplash

  1. Yoga: Practicing yoga is a great way to get your body moving while also relieving stress and fostering your mind-body connection. If you’ve been practicing yoga for a while, just unroll your mat, set a timer for 11 minutes and go through any number of combinations of your favorite yoga poses. If you’re new to yoga there are also many resources online. Just open up YouTube and search for some beginner yoga videos to get yourself started. 
  2. Full body workout: When selecting your exercises, try to pick a sequence of movements that will engage your body in a workout of moderate effort. Mix in cardio and weights to reap the most benefits. There are plenty of great short workout routines to follow online, many of which require no equipment either. This 10-minute standing abs workout is one of my go-tos. 
  3. Dancing: Who doesn’t love to dance? This one is pretty easy and requires no equipment. Just pop on some of your favorite upbeat tunes and get moving! Dance like no one’s watching. You only need about 3 – 4 songs to reach your 11-minute mark, but you’ll likely want to keep going once you get into it. 
  4. A brisk walk: Many of us underestimate the power of a good walk. While winter months may make it more of a challenge or daunting task, a short brisk walk every day will do wonders for your health. Additionally, just spending time in nature while you move will also help improve your mental health. However, if you really can’t get outside for a walk, then try this indoor walking routine.
  5. Bike riding: Lastly, like walking, bike riding often gets looked over. But again, the benefits of a quick bike ride are so worth it. Just take a spin around the block. You can even go on a social distance bike ride with friends or family. And being out in nature will boost your mood too.

Reaching your New Year fitness goals doesn’t seem so daunting when it’s just 11 minutes, right?



Unwind and relax in Morocco this summer with Renovad’s Experiential Retreat  

Renovad is an initiative of management consulting practice–interDUCTUS. Renovad hosts world-class renovation experiences around the globe in destinations that evoke relaxation, inspiration and adventure, providing women of consequence a unique opportunity to reinvigorate mind, body, and soul. 

After many months with limited travel due to the pandemic, we are all itching to take flight and experience new things. This upcoming summer, unwind and relax in the stunning Morocco! From May 27 – June 4, renew your mind, body, and soul with a variety of renewal and exploration activities. 

Inspired by founder Pilar Avila’s own travels and experiences, Renovad’s programs are designed for minds and souls. Influenced and guided by a variety of life experiences, originating from the seven continents, leading across industries, Renovad strives to lift humanity while defying borders and barriers. 

“As women focus on sustaining our families, advancing our businesses, and improving our communities, too often we place ourselves far down the priority list,” said Pilar. “Reality is that in the measure that we nourish ourselves, we are more effective in lifting others. This is the impetus for Renovad retreats.”

Renovad’s upcoming Morocco retreat will be the perfect gift to give yourself or other hard working women in your life! Reserve your spot now! 

For a chance to WIN a trip to Renovad’s Morocco trip OR Greece trip, place a bid at the Latinas Are Back in Business Silent Auction on December 8! 

Morocco Retreat Itinerary 

Core Retreat Program – Marrakech & Atlas Mountains – May 30 – June 4, 2022

5-night accommodations, including:

  • 3 nights at our Marrakech riad within the old city walls including Euro Moroccan breakfast, rooftop terrace and Wi-Fi
  • 2 nights at an award-winning Atlas Mountains kasbah including daily Moroccan breakfast, lunch and dinner feast, private hammam steam bath unattended sessions, all located at almost 6,000 feet with 360 mountain views
  • Daily yoga & meditation group practice
  • Marrakchia medina promenade and welcome dinner
  • Marrakech history and cultural experience with lunch
  • Shakira gratitude dinner
  • Visit Education for All, a full scholarship secondary boarding school for girls
  • Trek across Atlas Mountains
  • Airport and Marrakech/Atlas car transfers
  • Renovad organic cotton bag, yoga mat, handy dandy journal & eco pen
  • Personalized attention from hosts with maximum of 24 guests
  • Master Concierge to assist you in researching flights and any additional custom-made experiences
Morocco 2019

Morocco, 2019 Renovad Retreat

Early Add-On Option – Zagora Desert – May 27-30, 2022

3-night accommodations, including:

  • 2 nights at Zagora village kasbah
  • 1 night at Ouarzazate riad
  • All meals: 3 breakfasts, 2 lunches, 3 dinners
  • 2 yoga & meditation group practices
  • Zagora desert experience with camel ride to and from nomad camp feast
  • Ait Ben Haddou UNESCO World Heritage Site tour
  • Inbound airport car transfer
  • Desert to Ait Ben Haddou to Marrakech van transfer

Extended Add-On Option – Live with the locals in Imlil Atlas family lodge – June 4-6, 2022

  • 2-night accommodations in an Imlil Atlas Mountains family lodge
  • 2 breakfasts, 2 lunches, 2 dinners with your host family
  • Imlil community walking tour
  • Imlil/Marrakech car transfer

For pricing and additional information, visit

Iyengar Yoga

Norma Colon is transforming lives through yoga

Norma Colon is the owner of YogaNorma and has over 40 years experience studying, practicing, and teaching yoga. She specializes in Iyengar Yoga and has inspired and transformed the lives of countless people through her practice. 

From passion to career

Norma Colon, owner and founder of YogaNorma. (Photo courtesy Norma Colon)

Born in the South Bronx to Puerto Rican parents, Norma is a proud, bilingual Latina and business owner. She teaches Iyengar Yoga in group classes–these days on Zoom, and gives private lessons over FaceTime. For over four decades yoga has been her great passion in life and she loves sharing it with anyone who is interested. 

Norma first discovered her love for yoga in 1977 when she moved to Manhattan. After only 8 months practicing yoga, she decided to take a training course at Serenity Yoga. 

“I took the short course only to learn more about yoga which I was falling in love with, having experienced many benefits in a short time.  I had very little self esteem and didn’t think I had a good voice for teaching!  I discovered I had a talent for teaching and loved it,” says Norma. 

Soon after completing the course, Norma was given a class to teach at Serenity and then another at Marymount Manhattan College where she taught until 1998. She then continued teaching at Hunter’s College, adding a class for Deaf and Hard of hearing students with an ASL interpreter. 

Specializing in Iyengar Yoga, Norma’s teaching style is a unique synthesis of nurturing support and strong encouragement along with the application of hands-on correction. She brings out the best in her beginning students as well as those with considerable experience. Students with specific needs including back and knee injuries, fibromyalgia, MS, and other debilitating conditions have found Norma’s classes particularly rewarding as have many expecting mothers. Norma also offers Gentle Yoga classes for those who need or want a less rigorous approach.

Norma 20 years ago in lotus pose.(Photo courtesy Norma Colon)

Having majored in Human Movement (kinesiology, anatomy and physiology) at Hunter College, and with many years of individual study, Norma has a strong understanding of the workings of the human body and instinctively knows how to help students’ bodies learn to work and feel better from the inside out.

Transforming lives through yoga

Norma’s drive and motivation comes from her love for yoga and her desire to share yoga with others. Over the years, she has pursued different avenues for her business before finally finding what works best for her.

“I was freelance from the start and liked being my own boss, even when teaching a health club and in exercise studios.  I quickly got involved with women’s business groups and learned a lot about running my own business,” says Norma, reflecting on her journey. 

“I tried to open my own studio on a couple of occasions over the years, going as far as finding space up until the late 90s.  My obstacle was money.  I never saved or made much money so I didn’t have much to invest besides my work and I didn’t work hard enough to line up investors, get them to believe in my business. I didn’t recruit a partner… I’m glad in the end; it’s a hard business to run and I would have lost so much with the pandemic, would have had to close like everyone else.  I have profited from not having to pay studio rental with the pandemic!  I’ve actually made and saved more money. I am extremely grateful for this,” Norma adds. 

You might be interested: Reach your New Year fitness goals with just 11 minutes of exercise a day

Now, she runs YogaNorma, and is happy to share her knowledge and love for yoga with others. Her greatest joy is knowing she has helped and inspired someone through yoga. 

Iyengar Yoga

Teaching at the Iyengar Yoga Institute of NYC. (Photo courtesy Norma Colon)

“Two years ago, I went up to Menla retreat center in Phoenicia NY, for a New Years retreat. A woman came up to me and asked if I was Norma Colon, the yoga teacher. She then told me that I was her 1st teacher approximately 40 years ago and thanked me for giving her such a good start (even back then when I knew so little).  She continues to take classes and feels I inspired her. I have had many similar experiences,” Norma shares.

“My favorite is a former student, a Latino who is studying to become an Iyengar Yoga Instructor.  Osiris once said I had ‘single handedly transformed his yoga practice!’  I stay in touch with this wonderful man who will transform many others. Having taught at Revolutionary Fitness in El Barrio, I influenced quite a few young men and young women of color who have gone on to study further and even teach yoga.  I was the only one with extensive experience, bilingual, and available at the time, from 2014–18.” 

After class at Revolutionary Fitness in El Barrio. (Photo courtesy Norma Colon)

Defining success and going for your dreams

“We Latinas are double minority business owners—woman & ‘minority’,’’ says Norma. However, these criteria have never really informed or hindered Norma’s running of her business.   

Norma luckily did not face many obstacles as a Latina business owner in her industry. “There were nearly no yoga teachers in my area way back in the early 80s and 90s so I got all the business/work,” she says. “My white skin and anglo appearance overrode my Spanish name so I didn’t experience racial discrimination in my white neighborhood of the Upper East side of Manhattan.  I ‘fit in’,” Norma says. 

However, she has never pretended to be anything other than what she is: a proud Puerto Rican. Now, as a long-time business owner and teacher, Norma considers herself to be successful. 

Norma in lotus, recently. (Photo courtesy Norma Colon)

“I am not overly ambitious and am content in my small, healthy, simple life,” she says. “My strength is in being organized, keeping good records, being a ‘self starter,’ being diligent about business matters and my passion for yoga. I continue to study and improve in yoga and am always fine-tuning/improving business practices. One can always improve and get more students and clients so I keep networking and putting myself out there.” 

To all the young minority women out there who are thinking of starting their own business, Norma says “Go for it!” 

Running a business is hard work, and is never a Monday to Friday 9-to-5, but if it is something you are passionate about then it will be well worth your time. 

“Do your homework, learn all you can, get help, and go forward.  This is a better time with many more resources available to women and minorities. There are so many experienced, successful women of color for inspiration and assistance, so many organizations to help,” says Norma. 

And she is right. We are lucky to live in a time where we have access to so many resources instantly online. Additionally mentors and role models are all around you, so don’t hesitate to ask for help on your journey and build a support system. 

“I recommend getting help and input from older entrepreneurs in similar businesses, friends, family then make your own informed decisions.  My friends back in the day thought I was nuts with the yoga!  One even asked when I would stop it!  Today, they appreciate my perseverance and recognize the importance of my work.” 

Like Norma, your passion can become a life-long business. Norma has inspired countless individuals with her yoga practice and helped others go on to become yoga instructors themselves. Your business venture could impact others too, so go for it and do what you love!